Saturday, 27 June 2015

MP CrossFit Tulsa 062715



Partner WOD*

“Slack-eyed Saturday” (edited)


100 Double Unders


20 Chest-2-Bar Pull-up

40 Wall-Ball Volleyball Throws @ 8′ (20/14)*

Run 800m

40 GHD Sit-ups

40 Shoulder Press (65/45)*

40 Overhead Squats

Row 800m

40 Kettlebell Swings (53/35)

40 Push Press

40 Front Squats

Run 800m

40 Plate-facing Burpees

20 Handstand Push-ups


For Time

Compare to Saturday, 21 February 2015


…Rest 2 minutes


Strength Sellout:

Find 1-rep max (10:00 cap)

Hang Power Clean


For Score

(team total)

*Equal work. One partner working at a time. Tag between exercises.

Wall-Ball Volleyball Throws are performed with each partner on opposite sides of a 8′ bar, wall, etc; ones squats and throws ball over target, where other catches, squats and returns. Two throws have been performed. Co-ed teams use a 16 lb ball.

Use the same weight for each of the weighted exercises



Hip Capsule – 1:30/side

Overhead w/ External Rotation Bias – 1:30/side

Quad Smash – 1:30/side



Post time, max load, and experiences to comments


  1. White Ape says

    Partnered with the Janimal
    23:00 co-ed Rx
    35 seconds slower than last time, but last time was all rowing. This time it was screwed to the longer side.

    145 – Jana
    265 – me
    410 – total
    That is a 12 lb increase
    Jana ended up getting 150, and I got 270 (new PR), but not in the time cap.

    Fun class this morning!!

  2. I hope you meant skewed

  3. CWOD: Partnered with Grant. Rx except I did banded C2B. We had two sets of penalty burpees for hitting the bar on the WB toss. 30:14
    SWOD: 115# for me (12# PR) + 205# for grant = 320#

    I ran 11 miles before Crossfit and could definitely feel it. My legs were toast.

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